Westside Adjustments

[wwe101]

Starting Westside as a Raw lifter.

What adjustments would you make as a raw lifter.

I have a 1000lb total after 1 meet, and want to make some serious progress this year.

[paulosantos0922]

There are plenty of articles recently on this. There is a great thread recently about Matt Reynolds.

[dtaps24]

Starting Westside

Why?

[wwe101]

Why?

Because i had stalled, and want something long term.

And why not

[NorthStrong]

Best article I have read about westside on the net.

http://www.lift.net/2013/03/30/an-ad...arbell-method/

I wouldn't recommend westside style training for raw lifting personally, but it can work well after you get very experienced with it.

[dtaps24]

Because i had stalled, and want something long term.

And why not

Okay so you stalled, but that does not answer my question. Why are you choosing to train Westside? Do you train with a crew and/or coach that trains Westside? Did you have an elite powerlifter look at your form and say "you could benefit from the conjugate system?" Get an invite to train at Westside Barbell? Read the Book of Methods? Follow training logs of guys who train with the Conjugate Method and see that you have all of the necessary implements to follow the protocol? Have you done a hard analysis of your 1,000 lbs. total and determined that there are certain weak points that the conjugate system is best suited to address? Discussed it with a reputable coach or at the very least established powerlifters who have seen you lift and followed your progress (or lack thereof)? Basically have you done your homework? Pre-emptively, posting a thread here does not qualify as doing your homework.

Or, alternately, did you see someone put up a big total or get really jacked in person or online using Westside and say "that looks cool I wanna be jacked and put up a big total?"

As to "why not?" Because it might not be an appropriate program at your level, particularly if you have no idea how to train Westside and/or how to implement it. Westside isn't a spreadsheet that you plug maxes into, so it is a lot easier to screw up, especially for a beginner.

[wwe101]

Okay so you stalled, but that does not answer my question. Why are you choosing to train Westside? Do you train with a crew and/or coach that trains Westside? Did you have an elite powerlifter look at your form and say "you could benefit from the conjugate system?" Get an invite to train at Westside Barbell? Read the Book of Methods? Follow training logs of guys who train with the Conjugate Method and see that you have all of the necessary implements to follow the protocol? Have you done a hard analysis of your 1,000 lbs. total and determined that there are certain weak points that the conjugate system is best suited to address? Discussed it with a reputable coach or at the very least established powerlifters who have seen you lift and followed your progress (or lack thereof)? Basically have you done your homework? Pre-emptively, posting a thread here does not qualify as doing your homework.

Or, alternately, did you see someone put up a big total or get really jacked in person or online using Westside and say "that looks cool I wanna be jacked and put up a big total?"

As to "why not?" Because it might not be an appropriate program at your level, particularly if you have no idea how to train Westside and/or how to implement it. Westside isn't a spreadsheet that you plug maxes into, so it is a lot easier to screw up, especially for a beginner.

I have a coach who is a world record holder in the wdfpf. He trains westside, amd suggested it to me.

I have done a fair amount of research, just wanted to know what input you guys might have before i commit

[wwe101]

Also what would be more appropriate for my level?

Madcow is something i have tried but it wasnt to my liking. I believe i have milked ss.

[Jason2459]

Why does it seem like everyone has a world record holder coach recently... and then for some reason come on here and question that person.

[wwe101]

Why does it seem like everyone has a world record holder coach recently... and then for some reason come on here and question that person.

Tbh i dont care about all that.

I came with a question, looking for an answer.

What program would you recommend then

[Jason2459]

Tbh i dont care about all that.

I came with a question, looking for an answer.

What program would you recommend then

Don't ask me I use a SuperTraining based program.

[wwe101]

Ok.

[stumpy06]

Did you stall using Madcow or did you stop because you didn't like it? How much do you eat? What is your coaches name so I can look up his world record on Powerlifting Watch.

[dtaps24]

You should use a program that you have confidence in. If you are training with a coach or team Westside should be fine. Most people who "train Westside" that post these threads do not have those things and just "do it themselves" on the fly. The results are historically not great. The alterations that most raw lifters who have had success with conjugate based training seem to be (and I am by no means an expert):

1) a little heavier/top of the %s with more straight weight less accommodating resistance
2) more RE work
3) they err more on the side of adding volume before upping intensity
4) additional focus on the competition lifts and their most direct variants (eg. more free squats less box squats)

That's all I can/care to think of right now. Just make sure you're with someone who knows their **** because it is a more advanced method than some of the other options. Anything will work if you implement it properly and put in the work. I'm not saying don't do Westside, I'm saying know why you're doing Westside and do it properly.

[JohnnyRingo350]

You ran SS and madcow till you could no longer make progress on either, and stalled at 1k total?

[Jason2459]

Seriously OP, buy SuperTraining. It holds all your answers.

[scottyk31]

Seriously OP, buy SuperTraining. It holds all your answers.

I second this, understanding the principals will allow you to better program. As for adjustments most conjugate method users I have seen use the box less, use lifts that are very close to the main lift, add volume, and use less accommodating resistance.

If you have someone guiding you listen to them if you trust them if you don't trust him then don't listen.

There are successful Raw "westside" users. It's just more complicated than plug in the percentage programs. Therefore more people screw it up.

[Fletch1986]

All I can really do is tell you how I run it and why. FWIW, my credentials are a mid 400's squat, 300 momentary paused bench, and 515 pull at 180. I do westside because doing the same 3 lifts day in and day out is murder on my joints and I get slower progress out of it. I've tried using Prilepin's table to set up a high frequency program, ran 5/3/1, did basic block periodization, and tried linear progression and all have been slower progress than Westside style training for me.

The modifications I made are choosing ME variations that more closely mimic the comp lifts. I'll work up to a heavy 5, 3, or single with a rep or two in the tank, back off and add in more volume following Prilipen's table for the percentage I work up to.

For DE work, I still like the box. It helps with my form and exploding out of the hole. I'll use 60-65% wave with more volume and a 70-75% wave with less. If I use bands I'll bump the percent down since the bands add resistance at the bottom but not a ton. I use 10% less for benching for both waves.

I always make sure that I free squat at least once a week. I can't realize the explosive power from box squatting if I don't practice free squatting. I don't use the comp lift, but a variation I know works for me. This is the front squat, manta ray squat, and SSB squat for me.

Don't go too crazy with the boards for bench press. Unless your overloading the movement, I wouldn't go above a two board. Also with bench, you're going to need more shoulder and chest work for bench. That's not to say your lats and triceps are unimportant because they still very important. Be sure your RC is healthy and strong too.

Don't go crazy with bands and chains for RE or ME work. Maybe just some for a little overload work like 5-15% overload. I usually shoot for 10.

The younger your training age, the more you need to develop GPP and work capacity. That's true regardless of gear.